Alrighty, 2 days off from lifting, was feeling a little thrashed. I have rethought my split and going with a 4 day bro type split, haha, will still hit the big 3 lifts heavy for triples or 5’s depending on what I’m thinking for the day, the other fluff will be around the 8-12 rep mark.
DB Press
20kg x10
25kg x8
30kg x8 x8
30kg each isn’t hard at all , but as I’ve never really messed around with DB press I’ll have to practise getting down with the things.
Took deads lightly today, not much done with them, lower back is feeling a bit iffy after some work around the house. Must have crunched it somehow. Rows and shit bit light, will feel right after proper deadlift session I reckon.
All fluff done with minimal rest and focus on what I’m working
Deads
70kg x3
110kg x3
150kg x3
that’s it for them
Switching to 4 days is interesting, I wondered what to do when I got home yesterday, thought I wasn’t doing enough, haha, although I’m still working out the weights for some of the movements, these sessions have left me fairly thrashed and sore, which is good. I’m keeping rest between sets to a minute or less, apart from heavy squats and deads.
Walked 3km this morning, have spent the last 6 hours dicking about in the garden, digging, ripping out all the grass, concreted in a new letterbox etc, then a quick squat session while waiting for some bark to be delivered
Squats
20kg x5
60kg x3
100kg x3
140kg x3
180kg x3
Landmine Hip Belt Squats
80kg x8
100kg x8
120kg x8
140kg x8
Feeling quite Good today considering yesterday. I really wish I had more time for the rest of my squat session yesterday though, but had a shit ton of bark to move from the driveway. Good thing is the front yard is done and looks awesome
Deadlifts
70kg x2
110kg x2
150kg x2
190kg x2
was thinking about deadlifting at work today , so just wanted to play with some foot position for sumo, felt good
Squat day, woo hoo!
Have decided to add deads in place of BB Hack squats, fuck it, I might even pull sumo most days I lift depending on how if feel, I just like it! I looked back on some old logs of mine and I was deadlifting and squatting 3 times a week 5x5 linear and ramped so a few light triples here and there can’t hurt…
Squats
20kg x5
60kg x5
100kg x5
140kg x5 x5 x5 slow with a pause at the bottom on a few reps each set.
Deadlifts
70kg x3
110kg x3
150kg x3 x3
Standing BB Calf Fluff
140kg x15 x15 x15 x15
Landmine Hip Belt Squats
80kg x8 x8 x8 x8 only light but paused last rep of each set just off the floor for 10 seconds, holy fuck!
Donkey Calf Raise
40kg x15 x15 x15 x15
Finished with some ab fluff, lying Leg raises and standing band crunches.
